Plank (exercise)

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This article is about the isometric exercise for the abdominal muscles. For the lying down game, see planking (fad).
For other uses, see Plank.
Modified side plank

The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.


The most common plank is the front plank which is held in a push-up-like position, with the body's weight borne on forearms, elbows, and toes. Many variations exist such as the side plank and the reverse plank.[1][2] The plank is commonly practiced in pilates and yoga, and by those training for boxing and other sports.[3][4][5][6]

The "Extended Plank" adds substantial difficulty to the standard plank exercise. To perform the extended plank, a person begins in the push-up position and reaches their arms/hands as far forward as possible.[7]


The plank strengthens the abdominals, back, and shoulders. Muscles involved in the front plank include:

Muscles involved in the side plank include:

World Record[edit]

As of May 2015 the world record for a front plank, resting on elbows, is held by Danish fitness instructor Tom Hoel with a time of four hours and 28 minutes,[8] besting the previous record of Mao Weidong by two minutes.[9]

See also[edit]


  1. ^ Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss, Leah Garcia, p. 57. Quote:"Plank variations are abundant, and small changes increase the intensity of the exercise."
  2. ^ Weight Training for Dummies, Liz Neporent, Suzanne Schlosberg, Shirley J. Archer, p. 263.
  3. ^ Core Strength For Dummies, LaReine Chabut. Quote:"It's used in all yoga sun salutations and other poses. It is also a Pilates-based exercise used in many of Joseph Pilates exercises..."
  4. ^ Pocket Guide to Fitness, Louiza Patsis, p. 176. Quote:"The "plank exercise" is used in Pilates classes."
  5. ^ Kettlebells for Dummies, Sarah Lurie, p.260. Quote:"If you've done other exercises like yoga or Pilates before, you may be familiar with the plank position already."
  6. ^ The Ultimate Fitness Boxing & Kickboxing Workout, Ross O'Donnell, Trafford Publishing, 2005, ISBN 978-1-4120-6451-4
  7. ^
  8. ^ Danish fitness instructor Tom Hoel sets new planking world record, Danielle Rendina.
  9. ^ "Guinness world record for plank". 2014-09-26. Retrieved 2015-11-03. 

External links[edit]

  • Media related to Planking at Wikimedia Commons